Comparing Nutrients in 500 calories Canned low Salt Pinto Beans with Liquids VS Toasted Sunflower Seeds

Weight per 500 calories

• Canned low Salt Pinto Beans with Liquids: 610g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 7.5 times more energy per unit of mass than Canned Pinto Beans Solids and Liquids low Salt, which is very high in comparison to other foods. Canned low Salt Pinto Beans with Liquids having average energy density.

Discover which food has more nutrients per 500 calories - Canned low Salt Pinto Beans with Liquids or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Pinto Beans with Liquids	22%	6%	72%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned low Salt Pinto Beans with Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.2% 93g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	8.58% 6.2g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	74% 28g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	50% 28g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Pinto Beans with Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.4% 0.32mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.5% 0.098mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.3% 0.82mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.6% 146μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.74% 4.27mg	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22.4% 3.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Pinto Beans with Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28.7% 287mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	165% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	112% 8.96mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	74.2% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	80% 561mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	NA	55μg per day for Men 19-50 years
Sodium	59.3% 890mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	13% 477g	0.022% 0.81g	3700g per day for Men 19-50 years

Canned Low Salt Pinto Beans With Liquids VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned low Salt Pinto Beans with Liquids or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Canned low Salt Pinto Beans with Liquids vs Toasted Sunflower Seeds:

• 500 calories of Canned low Salt Pinto Beans with Liquids have 1.2 times more Vitamin B1 and 1.3 times more Vitamin B6 than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B2, 2.1 times more Vitamin B3, 6.9 times more Vitamin B5 and 1.3 times more Vitamin B9 than Canned Pinto Beans Solids and Liquids low Salt.
• 500 calories of Canned low Salt Pinto Beans with Liquids have insufficient amounts of Vitamin B2
• Both Canned Pinto Beans Solids and Liquids low Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned low Salt Pinto Beans with Liquids vs Toasted Sunflower Seeds:

• 500 calories of Canned low Salt Pinto Beans with Liquids have 6.2 times more Calcium, 1.6 times more Iron, 1.9 times more Magnesium, 4.2 times more Potassium, 367.4 times more Sodium and 590.2 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper, 1.7 times more Phosphorus and 1.3 times more Zinc than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Toasted Sunflower Seeds contain similar levels of Manganese per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned low Salt Pinto Beans with Liquids have 11.3 times more Omega 3, 5.6 times more Carbohydrate, 3 times more Fiber and 2 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 13.4 times more Fat, 6.8 times more Saturated Fat and 57.6 times more Omega 6 than Canned Pinto Beans Solids and Liquids low Salt.
• Both Canned low Salt Pinto Beans with Liquids and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned low Salt Pinto Beans with Liquids provide inadequate amounts of Omega 6
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3